Exercises That WORK

Post by Mark Ehnis

Calf raises, smith machine benching, pec deck flyes, inner/outer thigh machine…are these the types of exercises in your program? If so, you need to ask yourself why. Any exercise you add to your program must serve a purpose or it needs to go. There are thousands of exercises to choose from so it can get confusing on what to add and what to leave out. Beware of choosing exercises just because you saw the biggest guy in the gym doing it or you saw it in a magazine.

Now, where do we begin? You should always start your workout with at least one main strength movement. This a compound lift, training multiple muscle groups at the same time. In my programs it’s always a bench variation, squat variation, or deadlift variation- in essence, “the big 3” according to powerlifting and strength terms. These movements (I’d also add in overhead pressing movements) are the greatest movements you can do in the weight room for strength and mass gains. Add in some bodyweight and strongman exercises and you have yourself a nice little day at the gym.

Some Strength Training Guidelines for Guys

Post by Mark Ehnis

“Go workout 3 times per week, for 3 months then come talk to me. I don’t care what you do, just go to the weight room and do something for an hour.”

This was my response to people back in college when they would ask me to write them a workout. I developed this automated response from past experiences. One of my mentors in college also put this idea of consistency in my mind. I’d take the time to write a well-thought out, FREE program for the individual only to find out they gave up after a week. Despite the fact that this was a waste of my time, I still didn’t learn. I guess it helped me practice programming now that I think about it…

The Ageless Athlete

Post by Mark Ehnis

I recently attended a seminar in Indianapolis and heard some of the most intelligent minds in the strength and conditioning industry give presentations on various topics. Everything from new thoughts on core training, to nutrition and fat loss, to Olympic lifting for athletes, and energy system training of an MMA fighter. There were also a few other talks mixed in. I got some new information from these talks that I will apply immediately to training my athletes.

Mike Robertson of Indianapolis Fitness and Sports Training (IFAST) hosted the seminar and also presented

However, one of my biggest take-a ways from this information-packed day wasn’t from a speaker, but from another attendee in the crowd.

Women and the Weights

Post by Mark Ehnis

It happened again. I wasn’t really surprised as it comes with the territory I guess. I was out on the town with some friends when I ran into an old female acquaintance.  “What are you up to?” is the first question that starts off the small talk. So I hesitantly tell them about just opening a gym and focus on training individuals who want fast results- primarily targeting serious athletes.

Why did I hesitate? Because I knew what was coming next. “Really? That’s awesome! I lift weights, but…I don’t want to look like you so I don’t do it very often,” she says. “I’m happy you don’t want to look like me, that would be an awkward goal to try to achieve,” I reply. I then try to change the conversation but she insists we still talk about lifting and kept asking questions. I didn’t want to, but she left me no choice but to go scientific meathead on her for the next 15 minutes.

Random Things I Learned- Part 2

Post by Mark Ehnis

Part 2

11. Love it or prepare for unhappiness. No, this does not mean that if you love what you do you will automatically be successful and happy. There is a ton of work involved for that to become true. What this means is that, in my own case, if I didn’t love what I did then it wouldn’t be worth the stress or the headaches. There are still days where loads of crap just keeps piling up and being in the gym is at the bottom of my list. I’m sure everyone has had this feeling before- and if you haven’t, you are either lying or unemployed. However, when you’re around good, quality people, your bad days can quickly turn into great days. I find this especially true being around middle and high school athletes. They give off a lot of energy and are with me to try and get better. How can I not step up my game on the bad days if a kid is counting on me? I love when a kid hits a PR or reaches a goal. Knowing you helped them, even in the smallest way, is rewarding and will keep you coming back day after day with a more positive attitude.